Wednesday March 20th 2013

Summer is around the corner. Who’s ready for beach WODs?

WOD

Prep…
500 Meter row
400 Meter run
5 min – Down and back dynamic stretches + squat MWOD

A. Back squat
set 1 – 3 reps @ 70%
set 2 – 2 reps @ 80%
set 3 – 1 rep @ 90%
set 4 – 1 rep @ 95%
set 5 – 1 rep @ 100 + %
– Let feel dictate the load and how heavy you choose to go on your final two sets

B. 8 Min AMRAP
20 Burpee
30 Overhead squat (155/110)
40 Pull-ups (chest to bar)
100 Double-unders
– Be smart with the pull-ups. You can expect them to show up very soon for the open. Last thing you want to do is rip and be in a place where you’re not able to perform 13.3 and your maximum potential.